Spinal Decompression Routine (10 Minutes)

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The 10-Minute Beginner Routine To Relieve Back Pain

Experiencing back pain? Or does someone you know suffer back pain issues? This introductory video is for you. If you do this daily, you will prevent (and alleviate) a lot of common back problems that cause pain. Whether you’re a health and wellness practitioner, coach, or someone motivated enough to be searching how to relive your own back pain (good for you) - this routine is an excellent foundational routine to alleviate pain, as well as test out what positions spark discomfort.

Recommendations

Do as many repetitions as shown in the video. Just press play, follow along, and then put it to bed (until the next day!).

This is not meant to be a comprehensive solution for all back pain issues; however, these five movements are potent for preventing and relieving lower back pain, and cover all of the bases for different ranges of motion of the lower back.

List Of Movements In The Routine

1:43 Butterfly follow-along

3:45 Rock the baby instruction

4:04 Rock the baby follow-along

6:30 Cat stretch instruction

7:23 Cat stretch follow-along

9:00 Preparatory squats instruction

9:16 Preparatory squats follow-along

10:21 Passive hanging instruction

12:00 OUTTAKES

Conclusion

Dedicate 10 minutes of doing this every day, and we assure you that your back will feel revitalized very quickly. The movements in this routine will help with decompression of all parts of the spinal column. Spinal compression is one of the most common precursors to back pain - so use this routine and create some well-needed space in your spine.

Our Everyday Flexibility program will teach you a 4-part flexibility and mobility routine to perform every single day. We highly recommend everyone learn and follow this routine. Click here to read more about Everyday Flexibility.